Elderberry should be your new BFF.
that protects against oxidative damage in white blood cells
—as well as in other important immune cells—so that they can function optimally, says Avena. Essentially, the antioxidant builds a strong barrier around these cells so that environmental pathogens and pollutants don't weaken or destroy them. If you already have a cold, Avena suggests aiming for consuming anywhere between 1 and 2 grams of Vitamin C per day—which can be attained through a high-powered supplement. If you don't have a cold, the recommended dietary allowance of the vitamin for women 19 years and older is 75 milligrams and for men, it's 90 milligrams.Get outside more for vitamin D"A quick walk during the day can do wonders for the body, especially when the sun is shining," says Avena.
"Vitamin D can be tough to get from foods since fewer foods naturally contain it," Avena explains."Salmon is one source that can be good. Also, many dairy products and cereals are fortified with Vitamin D, so check the label and opt for those."
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